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Training Log Archive: cmorse

In the 7 days ending Mar 27, 2022:

activity # timemileskm+mload
  Run - Dirt3 2:47:08 18.07(9:15) 29.08(5:45) 21059.7
  Run - Trail1 1:46:16 7.23(14:42) 11.64(9:08) 28336.1
  Walking1 48:14 2.93(16:27) 4.72(10:13) 262.3
  Orienteering1 27:42 3.09(8:57) 4.98(5:34)13 /15c86%20.6
  Core1 4:590.9
  Sport Photography1 1
  Total7 5:54:20 31.33 50.42 51913 /15c86%119.6
  [1-5]7 5:27:53
averages - sleep:8 rhr:54 weight:82.6kg

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MoTuWeThFrSaSu

Sunday Mar 27, 2022 #

5 AM

Note
rhr:54 slept:7.25 weight:82.9kg


  • OUSA - WOC Team Trials update - Web, FB x3
7 AM

Run - Trail long (YaleMyers) 1:46:16 intensity: (23 @0) + (5:16 @1) + (21:38 @2) + (55:13 @3) + (22:39 @4) + (1:07 @5) 11.64 km (9:08 / km) +283m 8:08 / km
ahr:127 max:159 weight:81.4kg shoes: ORoc 290 Ultra 2021

AP posted this as orienteering. Must have known I was running with map - 1:15000 KP generated map. Northern Nipmuck training run w/ Ken, Fred, Scott & Sundar who caught up near turnaround. Ran from 2 Pipes to Bigelow and back. Only 8 for me, rest joined the late crew for southern part of course.

GPS apparently didn't lock until 2km mark... usually locks within 10 seconds or so..





Saturday Mar 26, 2022 #

Note

NEOC - Auburndale Sprints(BYOM)
6 AM

Note
rhr:52 slept:7.45 weight:83.1kg

10 AM

Orienteering race (Auburndale Long Sprint) 27:42 intensity: (20 @2) + (21 @3) + (14:52 @4) + (12:09 @5) ** 4.98 km (5:34 / km)
ahr:153 max:167 spiked:13/15c shoes: Roclite 275 2020

BYOM event but went during beginner event so big crowd - over 200. 1;5000 map, a couple overruns due to not paying attention. Then a couple hours sport photography for YMP

Sport Photography (2.5 hours) 1 [0]
weight:82.4kg shoes: Roclite 275 2020

Friday Mar 25, 2022 #

6 AM

Note
rhr:53 slept:8.0 weight:83.4kg

9 AM

Run - Dirt (GC#11 Easy) 30:00 intensity: (10 @0) + (1:35 @1) + (6:55 @2) + (15:43 @3) + (5:37 @4) 5.01 km (5:59 / km) +65m 5:37 / km
ahr:126 max:150 shoes: Rincon 2 2020

The prescribed workout.

Run - Dirt intervals 25:07 intensity: (54 @1) + (2:16 @2) + (1:50 @3) + (11:33 @4) + (8:34 @5) 4.87 km (5:09 / km)
ahr:144 max:163 weight:82.3kg shoes: Rincon 2 2020

And a workout to make up for missing yesterday. 2x1600m with 400m recovery and 1200m cooldown.
1 PM

Core (Compost Turn) 4:59 intensity: (58 @1) + (3:59 @2) + (2 @3)
ahr:108 max:121

Wednesday Mar 23, 2022 #

7 AM

Note
rhr:52 slept:8.5 weight:83.2kg (sick)


  • OUSA - RUS/BLR Policy - Web, Club-Net
  • OUSA - DVOA Big Woods - DVOA / Julie Keim Photos - FB
  • OUSA - Permanent course map additions - WPOC
8 AM

Run - Dirt long (GC #10 Easy) 1:20:00 intensity: (25 @0) + (17 @1) + (3:24 @2) + (1:15:19 @3) + (35 @4) 13.57 km (5:54 / km) +106m 5:40 / km
ahr:128 max:140 weight:81.7kg shoes: Rincon 2 2020

To the gate and back with Mike. Maintained steady pace at low end of range on way out (6:00/km) and upper end of range (5:30/km) on the way back. Suggested range for the run was 5:27-6:05

Tuesday Mar 22, 2022 #

7 AM

Note
rhr:56 slept:8.5 weight:83kg (sick)


  • OUSA - Big Woods Recap - Web | FB
10 AM

Walking 48:14 intensity: (25:13 @0) + (23:01 @1) 4.72 km (10:13 / km) +26m 9:57 / km
ahr:85 max:99 shoes: RocliteG 290v2 2020

Sunny but chilly. Opted for a walk rather than run today.

Monday Mar 21, 2022 #

6 AM

Note
rhr:55 slept:8.5 weight:82.8kg (sick)

C • insta 2
9 AM

Run - Dirt (GC #9 Easy) 32:01 intensity: (15 @0) + (28 @1) + (4:35 @2) + (22:26 @3) + (4:17 @4) 5.63 km (5:41 / km) +39m 5:30 / km
ahr:129 max:140 weight:82.3kg shoes: Roclite 275 2020

Hop River Trail w/Amigos

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